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How much hours of sleep do you really need

Here's what can happen when you're sleep deprived. Sleep is essential for optimal safety, mood, performance, and health. As one of the three pillars of a healthy lifestyle the other two being diet and exercise , the amount of sleep you get can dramatically improve or hinder your quality of life in various ways. The amount of sleep a person needs each day varies with age, according to the National Sleep Foundation. Pregnancy, sleep deprivation, and poor sleep quality can also affect how much sleep you need, according to the Mayo Clinic.

SEE VIDEO BY TOPIC: Science Explains How Much Sleep You Need Depending on Your Age


5 Tips For Figuring Out How Much Sleep You Really Need

Some superhumans can survive on just a few hours of sleep , while others claim to be borderline narcoleptics. But the truth is your body needs a certain amount of sleep , and it is possible to get too much or too little. Being under- or over-rested can result in irritability , inability to focus, a lack of productivity, and bunions! Or if your child is getting enough sleep? Take this quiz then scroll down to find your results. Just five easy questions can give you a range of ideal shut-eye times, and it might be more or less than you think!

The National Sleep Foundation recommends hourly sleep ranges based on age. Generally, the older we get, the less sleep required. Newborns need twice the amount of sleep than older adults. But how many actual hours of shut-eye you need every day depends on many factors. Do you exercise? Where do you live? How old are you? You need to roll through enough sleep cycles to get the restorative benefits of sleep. That may take seven hours, or it may take ten — it depends on your lifestyle, sleeping conditions, and other factors.

Do you live near a busy train track with an aggressive street light right outside your window and a partner that snores like a lumberjack with a head cold? Then your sleep cycle is probably getting tons of interruption. If your sleep quiz results show lower than recommended sleep times, you should make some changes. Like a video game, our shut-eye happens in stages.

Different sleep stages add to our quality of sleep, and we cycle through them multiple times every night. Quality sleep comes from cycling through these four stages uninterrupted. To combat distractions and stay in deep sleep, adjust your sleep habits, your environment, and your health. Over the eons, humans have adapted to the hour day and its light and temperature changes.

The typical case is the teenager who habitually goes to bed at 2 a. People with DSPS usually get sleep-deprived because they have to adjust their sleep schedules to the standard 9 to 5 workday. Folks with DSPS report wondering why people see their coffee and pastries request at 4 p. DSPS symptoms usually include insomnia, excessive daytime sleepiness, and depression.

The best way to combat DSPS is to get a job with flexible hours so you can keep your own sleep schedule. But until you get your resume updated, here are some tips for getting back to the sweet, soft rhythms of the Circadia:.

By aligning your circadian rhythm, you can avoid disruptors that keep you from getting quality sleep — namely the 8 a. Where we sleep contains many potential disruptors — from overly-bright clock displays to overly-stuffed pillows. Bedtime noises are particularly pernicious because you may or may not be aware of them.

The World Health Organization reports that sounds as low as 30 decibels can affect your sleep. Many other common exterior and interior noises exceed this noise level threshold too.

Intermittent sounds also interrupt sleep. Our brains retreat from slumber at sudden noises, even quiet ones the furnace kicking on at night. But a completely silent room can be torture too. Our ears adjust to the silence and amplify every small creak and crack. You may need is a constant sound that covers intermittent ones.

You can use some noises to your advantage. White noise machines help dampen the nocturnal cacophony with a constant backdrop of droning sound. Try using a white noise machine along with these tips to help minimize inside and outside sounds:.

While morning light therapy gets your circadian rhythms in sync, too much night luminescence from outside and inside your bedroom is a sleep killer. What you choose to sleep on is the biggest factor in how much quality sleep you get. Squeaky bed frames make noise. Lumpy mattresses create uncomfortable pressure points. Overly stuffed pillows and comforters cause night sweats. But there are plenty of options on the bed market to solve all of these problems. Look for a bed foundation that fully supports the combined weight of yourself and your mattress.

If your wooden bed frame sounds like someone dropped a box of accordions every time you turn over, look for a sturdy bed base made from metal. These are quieter and often allow more room for storage underneath. To ease your pressure points, look for a mattress that will support all of your concaves while giving way to your convexes.

Most modern memory foam, latex, and elastic polymer mattresses are designed to take on this dual mattress mandate — but with varying degrees of success. Your pillow may also be keeping you from getting quality sleep. But your pillow should also keep your head cool. Most of our body heat goes out the top of our head.

It could just make the difference in your quality of sleep. Sleep debt occurs when you get much less sleep than you should be getting. Instead of one, extra-long snooze session, sleep experts recommend adding an extra hour or two of sleep to your nightly schedule over the course of a few weeks or months!

It could be something as simple as making a few tweaks to your sleep schedule or environment. Other health conditions that could disrupt your sleep patterns include diabetes, depression and cardiovascular disease. Take this quiz on how to get better sleep tonight and learn some tips tailored to your sleeping habits.

Share your sleep struggles and successes with us on Facebook! Tax Calculated at checkout. Skip to main content. Stay in Deep Sleep Longer Like a video game, our shut-eye happens in stages. The slightest noise can arouse us, and we get the hypnagogic jerks those weird twitchy spasms.

Stage 2: Around 10 to 25 min. Breathing and heart rate slow more. It takes an even stronger stimulus to wake us — Hello, Harley Davidson outside my window! Brain waves slow, and the only way to wake up now is if the cat jumps on your head.

Lasts mins. But until you get your resume updated, here are some tips for getting back to the sweet, soft rhythms of the Circadia: Gradually shift bed times. Hard resets give you a fresh start in a video game, but not with sleep. Instead, slowly adjust your sleep times by moving them back earlier and earlier each night until you hit your target.

Light therapy — Trick your body. Expose yourself to bright light in early morning and avoid it in the evenings. Avoid blue screens — Smart devices emit blue daylight. Staring at them at night confuses your body. Avoid caffeine 6 to 8 hours before bedtime. Melatonin — DSPS studies show taking this naturally occurring hormone can help adjust your sleep clock. Talk to your doctor about trying melatonin. Change Your Sleep Environment Where we sleep contains many potential disruptors — from overly-bright clock displays to overly-stuffed pillows.

Mute Noisy Distractions Bedtime noises are particularly pernicious because you may or may not be aware of them. Try using a white noise machine along with these tips to help minimize inside and outside sounds: Use a fan for constant noise and air circulation Try earplugs designed for sleeping Soften hard surfaces e. Limit your screen use two hours before bedtime. Use the Night Light feature for all of your electronic devices.

Wear blue light blocking glasses in the evenings or try blue blocking contacts. Cover your bedroom windows with blackout curtains or blinds. Wear a sleep mask. Get a Better Bed Set Up What you choose to sleep on is the biggest factor in how much quality sleep you get. Go to Facebook. We want you to sleep better! Sign up to get insider access to Purple tech, deals, product releases, and more! Sign Up. Last Chance. Add To Cart. Shipping Free Tax Calculated at checkout.

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How much sleep do you really need?

How much sleep do we really need, and what happens if we get too little or too much? We spend about a third of our lives sleeping, so you've asked an important question. The National Sleep Foundation recommends seven to eight hours of sleep for people over age 64 and seven to nine hours for ages 18 to Kids need more sleep.

Well, there's unfortunately no one-size-fits-all number. It depends on your genes, how healthy you are, and how active you are during the day, among other factors.

By Caroline Williams. Nobody seems to know where this number came from. In questionnaires, people tend to say they sleep for between 7 and 9 hours a night, which might explain why 8 hours has become a rule of thumb. But people also tend to overestimate how long they have been out for the count.

How Much Sleep Do You Actually Need? Take This Quiz!

It is well known that as children get older they need less sleep. Different people have different sleep needs. The advice in the table below is only a guide. You can make a good guess if a person is sleeping enough at night - observe how they act and function during the day. The above sleep duration recommendations are based on a report of an expert panel convened by the US based National Sleep Foundation and published in in their journal Sleep Health. From birth to two months of age, the length of one period of sleep can be from 30 minutes to 3 - 4 hours. This is throughout the day and night. Babies fed from the bottle tend to sleep for longer at a time than breast-fed babies hours versus hours.

How much sleep do we really need?

We all know sleep is important. Talk about pressure to perform! Fear-mongering aside, there is good evidence that sleep is important for health, well-being, and performance. But how much sleep is enough? Is there such a thing as too much sleep?

Some superhumans can survive on just a few hours of sleep , while others claim to be borderline narcoleptics. But the truth is your body needs a certain amount of sleep , and it is possible to get too much or too little.

Many of us try to live by the mantra eight hours of work, eight hours of leisure, eight hours of rest. Conventional wisdom has long told us we need eight hours of sleep per day, but some swear they need more, and some politicians, mostly say they function fine on four or five. So is the human brain wired to require eight hours, or is it different for everyone?

How Much Sleep Do I Need?

In theory, sleep takes up about 8 out of every 24 hours, one-third of our lives. Yet we spend additional time worrying about our sleep. But how much sleep do we really need?

Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air. Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have. Skip directly to site content Skip directly to page options Skip directly to A-Z link.

How Much Sleep Do You Really Need?

Most adults need at least seven or more hours of sleep each night. The National Sleep Foundation NSF and a panel of 18 experts combed through more than studies to identify the ideal amount of time a person needs to sleep according to their age:. Although most men and women need about 7 to 8 hours of sleep per night, their sleep patterns are generally different. Women often sleep more than men, and they experience a lighter sleep that is more easily disrupted. Many women also have undiagnosed sleep disorders. Other causes include sleep disorders, substance abuse, depression, and medical problems like epilepsy and heart disease.

As you age, however, your sleep needs do decline slightly -- after age 65, you will likely need between seven and eight hours nightly. To pinpoint exactly how.

Some people may need more sleep and others less, and our needs may actually change through the years. Thus, the oft-recited advice that every person needs exactly 8 hours of sleep a night is a myth. Everyone has a sleep need that is likely determined by genes , or genetic information.

How Much Sleep Do You Really Need Each Night?

The amount of sleep you need depends on various factors — especially your age. While sleep needs vary significantly among individuals, consider these general guidelines for different age groups:. Some people claim to feel rested on just a few hours of sleep a night, but their performance is likely affected. Research shows that people who sleep so little over many nights don't perform as well on complex mental tasks as do people who get closer to seven hours of sleep a night.

The rule that everyone needs eight hours of sleep is a myth

Sleep is a vital indicator of overall health and well-being. Sleep needs vary across ages and are especially impacted by lifestyle and health. The National Sleep Foundation released the results of a world-class study that took more than two years of research to complete — an update to our most-cited guidelines on how much sleep you really need at each age. The panelists participated in a rigorous scientific process that included reviewing over current scientific publications and voting on how much sleep is appropriate throughout the lifespan.

The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight.


How Much Sleep Do Adults Really Need?



Comments: 2
  1. Mim

    Now all became clear, many thanks for the help in this question.

  2. Mezimi

    Certainly, it is not right

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